1121 Main St, Bryson City, NC 28713

W.O.D. Friday 1-1-2013

"Strengthen Your Brothers"

W.O.D. Friday 1-1-2013

Warm up
3x’s 5 step ups, 5 knees to elbows, 5 KB swings
Rest 2 min
5 mins of Max Double Unders w Partner
Mobility focused on global extension over medball 1min each side
WOD – 60 reps for time:

One arm deadlift 155/100
Burpee w lateral jump over bar

Accessory – 4xs max reps Balboa Loft sit-up
3 x 8 KB/DB pullovers

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